Side Plank Hip Adduction (bent knee) Exercise Guide
Exercise Profile
- Target
- Adductors
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Adductors
- Secondary Muscles
- Obliques, Tensor Fasciae Latae, Iliopsoas, Gluteus Medius
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Bent Knee Side Plank with Adduction
How to: Side Plank Hip Adduction (bent knee)
- Start in a bent knee side plank position, with your elbow directly under your shoulder.
- Lift the top knee towards your chest while keeping the bottom knee on the ground.
- Hold for a moment at the top, then lower back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Common Mistakes
- Not keeping the body in a straight line.
- Using too much weight or resistance too early.
- Neglecting core engagement.
Modifications
- Perform with the top knee on the ground for reduced intensity.
- Use a wall for balance if needed.
Tips
- Ensure to maintain a straight line from head to knees.
- Engage your core throughout the movement.
- Don't let your hips sag or rise too high.
Side Plank Hip Adduction (bent knee) Alternatives
Tags
hips
adductors
core
plank
strength
bodyweight